Maintaining proper posture not only prevents outward changes such as a hunched back and rounded shoulders but also significantly impacts health and physical flexibility as we age. An expert in spinal health from the American health magazine Health states that there are three practices to maintain proper posture. What are they?

 

◇Combination of aerobic and strength exercises

 

Rahil Sha, an orthopedic spine surgeon at the American Orthopaedic Spine Society, said, "To develop proper posture, it is important to combine aerobic exercise and strength training," and added, "the two exercises play complementary roles, and doing them together can improve body balance and stability." To maintain proper posture, the major muscles supporting the spine and body need to be strong, and strength training enhances muscle strength and support ability. In particular, strengthening the back, abdominal, and back muscles helps distribute weight evenly and properly support the spine, thereby correcting posture. Aerobic exercise improves cardiovascular health and helps manage weight. Excessive weight gain puts unnecessary strain on the spine and joints, making it difficult to maintain proper posture. Aerobic exercise also promotes blood circulation and improves body flexibility and balance. Dr. Rahul Sha recommended yoga and Pilates as aerobic exercises to strengthen the back and core muscles, and walking and cycling as aerobic activities.

Self-Check Posture

 

You should check your posture throughout the day during your breaks. Marisa Prezano, a physical therapist in Manhattan, USA, said, "It's good to check your posture every 30 minutes when sitting for long periods at work or school," and "Relax your shoulders and jaw, and sit up straight." The basic principle of good posture is maintaining the three natural curves of the spine (neck, back, and waist). When sitting, you should sit in a chair that supports the natural curves of your spine and allows you to maintain your waist. Make sure your upper body does not lean forward, your heels touch the ground, and your knees are bent at about 90 degrees.

 

Adjustment of living space

 

It is also important to adjust your living space to maintain proper posture. American orthopedic surgeon Dr. Harvey Smith said, "You should regularly check whether you can put your hand between your back and the chair backrest when sitting, and whether your shoulders are pulled back with your gaze directed forward." If both are not possible, you should adjust the position of your computer monitor or chair. The monitor should be aligned with eye level or placed slightly above it, and the distance between the screen and your eyes should be maintained at 50-70cm.

 

Place the keyboard at a height where the elbows are bent at a 90-degree angle. Using a footrest to ensure that the knees are extended at an angle greater than 90 degrees is also helpful. Professor Kim Sang-il of the Orthopedics Department at Seoul St. Mary's Hospital said in an interview with Health Chosun, "Using a footrest not only reduces lower body fatigue but also allows you to fully lean your back against the chair, reducing lumbar strain and preventing spinal pain." The height of the footrest should be such that when the feet are supported, the knees are slightly higher than the hips.

 

================

Since childhood

Mom, don't sit slouched.

He repeatedly told me to sit up straight and maintain good posture.

Lifestyle habits are important.